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Workout of the Day: Wednesday, 10.29.14

Don’t forget to sign up for the Total happening THIS Friday under “Seminars” in Mindbody! ! WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball calves 1 min/side, Doorway Pec stretch x 1 min/side, Partner assisted wall quad stretch or superman x 1 min/side, 3 Rounds: 10 Good Mornings w/PVC, 10 Leg Swings Fwd/Bwd/Side to Side, 10 Jumping […]

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Workout of the Day: Wednesday, 10.15.14

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball to glutes and pecs for 3 minutes, 3 Rounds: 10 Pass Throughs w/PVC, 10 Good Morning w/PVC, 10 Jumping Squats w/PVC on back STRENGTH: A. Power Clean x 2.2.2, rest 10 sec bt. doubles, x 5 sets, Rest 3 minutes *This is similar to last week except doubles […]

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Workout of the Day: Wednesday, 10.8.14

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball to glutes and pecs for 3 minutes, 3 Rounds: 10 Pass Throughs w/PVC, 10 Good Morning w/PVC, 10 Jumping Squats w/PVC on back STRENGTH: A. Power Clean x 1.1.1, rest 10 seconds bt. singles x 5 sets, Rest 3 minutes *Weight for your working sets should be between 70-80% of your […]

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Workout of the Day: Tuesday, 7.22.14

Congratulations to Coach Ryan Basa for representing Liberty Barbell Club and CFCC this past weekend at the USAW National Championships! Basa has persevered through some less then ideal circumstances to prepare  for Nationals and we could not be more proud of his accomplishments. WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball pec 15 passes/side, wall triceps […]

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Workout of the Day: Wednesday, 6.25.14

Have you signed up for your FMS assessment yet? You can read up on the history, purpose and intent behind the Functional Movement Screen here. And if you need a little more convincing, the guys from Barbell Shrugged did a great podcast titled “How to Avoid Injury and Train Pain Free in CrossFit” last summer and talk about the […]